CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
30 KB Swings
—-
3 Rounds of:
10 Scap Pull Ups
10 Ring Rows
10 Wide Press Ups
—-
30 KB Swings
Gymnastics
Ring Muscle Up Progression – The Pull (No Measure)
Muscle Up Progression Work (5×3)
– Pull to stand from squat
– Pull to stand from laces
– Pull to stand with heels out front
Metcon
Metcon (AMRAP – Reps)
3 Rds of Tabata
Barbell STOH
1min Rest
Barbell Bicep Curl
1min Rest
Barbell Skull Crushers
You CANNOT put the bar down EVER!!!
Score is TOTAL REPS for all 3 exercises. Keep a cumulative total!
Rx – 30/20kg
1) 22.5/17.5kg
2)17.5/15kg